Comparing Nutrients in 100 grams Tomato Juice with Salt VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Tomato Juice with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	0.59% 17kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	6.45% 2.06g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	1.64% 1.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.83% 1.33g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.25g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.86g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	14.2% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78% 70mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	1% 10mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.9μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.88% 0.39mg	41.8% 3.34mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	94% 2.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.7% 19mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.079% 2.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Crackers, whole-wheat per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Juice with Salt versus 100 g of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Juice with Salt vs Crackers, whole-wheat:

• 100 grams of Tomato Juice with Salt have more Vitamin A, 3.7 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
• While 100 g of Crackers, whole-wheat contain 1.8 times more Vitamin B1, 6.9 times more Vitamin B3, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9, 4.4 times more Vitamin E and 11.8 times more Vitamin K than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 100 grams of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Canned Tomato Juice with Salt as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Juice with Salt vs Crackers, whole-wheat:

• 100 grams of Tomato Juice with Salt have 32.1 times more Water than Crackers, whole-wheat.
• While 100 g of Crackers, whole-wheat contain 3.6 times more Calcium, 10 times more Copper, 8.6 times more Iron, 10 times more Magnesium, 31.6 times more Manganese, 17.4 times more Phosphorus, 1.6 times more Potassium, 20.2 times more Selenium, 3.2 times more Sodium and 23.9 times more Zinc than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Juice with Salt have 2.2 times more Sugars than Crackers, whole-wheat.
• While 100 g of Crackers, whole-wheat contain 25.1 times more Energy, 48.7 times more Fat, 108.6 times more Saturated Fat, 168.6 times more Omega 3, 277.1 times more Omega 6, 19.7 times more Carbohydrate, 25.8 times more Fiber and 12.4 times more Protein than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein